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Strengthen your chest, shoulders, triceps, and quads without traveling to a gym. To train efficiently, you need to challenge all your major muscle groups without risking injury by skimping on recovery or overtraining a specific area. Push-pull training, in which you break up your workouts by grouping muscles that perform similar actions-pushing or pulling-is a tried-and-true strategy for balancing your workouts. When paired with a pulling session, an at-home push workout builds your pushing muscles such as chest, shoulders, and triceps while allowing ample time for recovery. All your push muscles will get a chance to rest on pulling days, and vice versa. "You’re not working the same muscle groups in the next workout, so you don’t feel like you’re overdoing specific movements," says Tonal coach and certified personal trainer Ash Wilking. No matter how much lifting experience you have, you can use push-pull training to hit your goals. Beginner lifters can start with one push day and one pull day each week, while those who are more advanced can do two push days and two pull days.

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